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June 2008
-
June 3rd - 400, 1600, 400, 400, 1600, 400 - 400
recoveries*
-
June 10th - Mini Pikes Peak - 200, 400, 800, 1200,
800, 400, 200 -
400/200 recoveries*
-
June 17th - Now This is Fast - 4x(400, 600, Fast200) -
200/400 recoveries*
-
June 24th - Arkansas Slide - 1600, 1200, 1000, 800,
400 - 400 recoveries*
July 2008
-
July 1st - Butterfly Hill in Cherry Creek State Park
Workout*
-
July 8th - Ed's Workout - 1000, 600, 1000, 600,
1000, 600 - 400
recoveries*
-
July 15th - Evil - 6x(400, 200), 1x 1600 - 400 recoveries*
-
July 22nd - Bookends - 4x400, 2x200, 4x400 - 200/400 recoveries*
-
July 29th - BOO YAA - 5x100
August 2008
-
August 5th - Funky Time Workout - 800, 2x600, 4x400,
8x200, - 400/200
recoveries*
-
August 12th - PTC 5K Track Time Trial - sub picnic
after workout*
-
August 19th - Jay's Workout - 2x(600, 400, 1200) -
200/400 recoveries*
-
August 26th - Sweet Stella's Workout - 1600, 400,
1200, 400, 800, 400, 200 - 400 recoveries*
Summer 2008 Weekend Long Runs
*Workouts are subject to last minute changes.
***Officer's meeting after workout - everyone is welcome.
Current Weather Conditions at
the Track
Phidippides
Group Pace Chart*
We have members running at your speed in a group at the
pace below. Not sure what your pace is? We'll help you find the right
group and provide some tips and training schedules that will have you
improving your pace in no time.
|
TRACK DISTANCE |
1
SUB 6:30 |
2 SUB 7:00 |
3 SUB 7:30 |
4 SUB 8:00 |
5 SUB 8:30 |
6 SUB 9:30 |
7 SUB 10:30 |
GROUP MILE PACE |
|
200 |
36-40 |
40-46 |
46-50 |
50-54 |
54-58 |
58-63 |
63-67 |
|
|
400 |
1:18-1:26 |
1:36-1:42 |
1:43-1:48 |
1:50-1:55 |
1:57-2:02 |
2:09-2:15 |
2:15-2:20 |
|
|
600 |
2:07-2:2:15 |
2:20-2:25 |
2:37-2:45 |
2:50-2:57 |
2:58-3:05 |
3:20-3:27 |
3:30-3:35 |
REPEAT |
|
800 |
2:50-2:55 |
3:09-3:17 |
3:27-3:37 |
3:44-3:55 |
3:56-4:06 |
4:14-4:25 |
4:38-4:50 |
TIME |
|
1000 |
3:42-3:55 |
3:56-4:14 |
4:22-4:35 |
4:45-4:58 |
5:00-5:13 |
5:30-5:50 |
5:55-6:10 |
|
|
1200 |
4:25-4:45 |
4:50-5:09 |
5:21-5:36 |
5:49-5:56 |
6:05-6:19 |
6:50-7:05 |
7:20-8:00 |
|
|
1600 |
5:45-6:29 |
6:30-6:59 |
7:00-7:29 |
7:30-7:59 |
8:00-8:29 |
8:30-9:29 |
9:30-10:29 |
|
|
*Pace Chart revised for 2007 - Thanks to Steve Pye
with Practical Coaching
|
